How To Achieve Peace In 15 Minutes A Day
We are living in a fast-paced world. You are bombarded with information all day long. Calendar, reminders, messages, and calls are literally right there in your hand in the form of a smart phone.
While the convenience of these phones has made life easier in many ways they have also added to the everyday stresses because we simply can’t get away from them and the constant alerts. The peace that you long to experience feels like a distant memory. The “to do” list is long and rarely, if ever, completed in a day.
We are bombarded with information all day long
Recently I was working with a new client and her phone, which was left in her jacket pocket across the room, sent an alert about 6 times during our session. When our session was over, I asked her about all the notifications. She said her phone goes off like that all day long! I immediately made a mental note to bring this up at her next session. These alerts interrupt our day and create distraction. She later shared with me just how distracting these interruptions in her day are.
Aside from a packed schedule and long to do list there are those calls and text messages. You have literally become available at all times. The things that were intended for convenience and ease have actually created more stress. A quick text with information or a question seems innocent enough and it actually breaks your concentration and takes you away from what you are doing. The 30 seconds it takes to read and respond is much costlier than it appears.
I observed a young mother the other day with her toddler at a coffee shop. She was engaged with her child – talking, making eye contact and helping her eat. Then her phone sent an alert for a text and she spent the next minute looking at her phone reading and responding. The child stopped smiling, got quiet and then started throwing food and screaming.
Can a parent or caregiver always give 100% attention to a child? No, of course not. And what is the message we are sending when the distraction and inattention are frequent? Notice how you feel when you are with someone and they take a call or respond to a message. Sometimes a call or message is urgent and most often it is not. A child doesn’t understand this.
Of course, cell phones are not the only thing that shatter your peace. In fact, more often it is about what is behind all those reminders – a busy, over scheduled life. Seeing a calendar with every hour scheduled and no time to simply be is a stress in itself.
Face it, your life is jam packed. You are confronted with various distractions all day long and being fully present rarely, if ever, occurs. When you begin to take 15 minutes a day in the stillness you will learn to bring peace and presence to your day.
Life moves so fast appreciating the moment seems impossible
The pace of your life is moving so fast that it is hard to keep up. Rather than feel accomplished as you complete something, the next thing is calling you and there is no time bask in the completion. It seems like all those reminders and lists are making it more difficult to get anything done. As you are being pulled in different directions peace and calm are only words and the meaning of the words is unrelatable. The frequent texts, calls and reminders has you in a state of constantly being “on”.
Even when you have cleared time in your schedule there does not seem to be any real peace. Your mind is still moving and going to the next activity or task. Being fully present and focused is a challenge. It is even difficult to give your full attention to loved ones because you have forgotten how. You’re spending time with someone you truly care about and that alert goes off and immediately you are wondering who is calling or texting and did you forget something? What you have forgotten is how to be at peace where you are and simply be in the moment.
What is possible when you are fully present
Imagine now that you take a breath and feel fully present, calm and at peace. The noise and chatter around you fades away and your body becomes still, your mind is open and clear. That is what is possible when you take just 15 minutes a day to follow the steps below.
We are learning and practicing things all day long. Through observation and experience you are learning how to best interact with the people in your life. You are learning things through your work, by reading or engaging in new tasks. You have learned to be attentive to the noise and distraction around you.
What some would call multi-tasking is truly being distracted and it is not efficient. Being focused and placing your attention on the task at hand is the way to efficiently get things done. As you begin to train your mind and body to relax and be present, you will create a muscle memory of being at peace. Once your body and mind have created that muscle memory, you will be able to tap into it at any time by simply taking a breath. You will notice a sense of calm in situations and circumstances that might have been stressful in the past.
Ready to shift?
If you are ready to let go of scattered thinking and embrace being truly present then I have the plan for you! No, it is not simply to silence your phone – it is much more than that and the rewards are far greater.
When I began practicing silent meditation, I was amazed at the shift which came over me. It was not immediate and I had many stops and starts to my practice. It is now a part of every day of my life and the best part is that although my practice only takes 15 minutes, I feel the benefits all day long!
When I am feeling stressed or rushed or annoyed I pause, take a breath and that memory of the stillness and calm of my mediation comes right back. Does it happen right away every time? No and it happens by far most of the time. Sometimes the shift is immediate and sometimes it takes anywhere from several minutes to an hour or more. What I know for sure is the benefits of meditation are huge and my Clients who have committed to the practice agree. One of the great things about meditation is that you can do it almost anywhere and there is no need for special equipment.
Here are my four steps to peace through meditation:
Commitment:
Pretty much every successful endeavor begins with a commitment. I find it helpful, when considering whether or not to make a commitment, to look at the potential benefit. So, what are the benefits to experiencing peace? While they are individual, many are universal. Studies have proved meditation to have many physical health benefits such as lower heart rate and blood pressure. Relationships often improve as people become more present and are able to place full attention on who they are with and what they are doing in any given moment. People note that they are able to stay calm even in stressful situations as they lean into the muscle memory of the breath.
The list could go on and on. What really matters is how would YOU would benefit from a meditation practice and what you desire shift in your life. If it is improved relationships with those you love, then make that your intention. If it is the ability to stay calm and peaceful during stressful times, then that is your intention. Having that intention or “higher why” as I like to call it will support you in truly committing and sticking to it.
Plan:
It has been said that if you fail to plan, you plan to fail. This is a universal Truth. When you go out of town, you plan. Granted some plan more than other however you wouldn’t leave without any plan. Things like someone taking care of your pet or house plants, packing, transportation to your destination, etc. are pretty much necessary.
In order to succeed at your meditation practice there are a few things to plan. Where, when, how long, and in what way are some of the things to plan for.
Let us start with where. You can meditate almost anywhere really. It is important to be comfortable and not so comfortable that you fall asleep, so I do not recommend laying down to meditate. Sitting in a way that is comfortable for you is a must and having your legs and arms uncrossed allows a greater flow of energy.
When is a personal choice and I personally enjoy meditating in the morning. I feel that it starts my day in a positive focused way and sets the tone. If you have decided to meditate in the morning and something comes up and you miss a morning, don’t let that stop you from keeping your commitment. You can always choose to take time later in the day for your practice. Notice that I said “practice”. This is a practice and you may stumble, and it may not always look pretty, AND you can do it! Keep the practice going and you will achieve your desired intention.
I have been asked many times “How long does my meditation have to be?” You get to choose how long and it will depend on your personal lifestyle. My recommendation is to try 15 minutes a day. It is long enough for most people to get still and not so long that it feels impossible to find the time. Most people can set their alarm for 15 minutes earlier than usual and not feel sleep deprived. You may even choose to vary the time depending on your schedule. The important thing is that the practice is daily. 15 minutes works great for me most of the time and on those days that I get 30-60 minutes I love it!
The final question for the planning is in what way to meditate? Some people use mantras. Some use varies forms of guided meditation. And some sit in the silence perhaps with white noise or instrumental music in the background. My recommendation is silence with or without white noise or soft instrumental music. This is my choice because meditation is listening. Listening to our inner voice, higher self, etc. While guided meditations can be very useful, they can distract us from hearing that inner voice.
Perseverance:
It may get tough. You may not see results right away. Stick to it and it will work. This is something that can be life changing. It is worth the effort and time spent. This is where re-directing your focus on the desired outcome can be really helpful.
Imagine the alarm going off in the morning, you’re tempted to hit the snooze button and you remember. You remember your higher why. The peace you desire to experience. The calm presence you are becoming. The way you are able to keep your focus on what you are doing in any given moment and how much joy that brings you.
Track your progress:
This is a great way to stay motivated! I suggest doing some journaling prior to starting your meditation practice. Here are some possible prompts:
What do I hope to gain by practicing meditation?
How have I planned to experience success?
What is it in my life right now that I would like to be different?
Is there an image or words of affirmation I can use when I am tempted to stop?
How might I reward myself for continuing to practice when it feels tough?
Journaling, and then periodically reviewing the words you have written, can be a powerful way to track your progress and be accountable. Writing about inspiration that comes through in your meditation is also very supportive.
Take the time to practice meditation and feel the peace you desire.
For support in working through this process and being fully present in your life, schedule your session with me. Together we will apply these strategies and more to your life.